Three Hills Workout
This is a workout for those in good shape (intermediate level runners) and who want to blast 150-200 calories in 20 minutes. The exercise simulates a 3 hills track with a maximum elevation of 6 degrees. The total distance run is 1.27 miles. You can use this workout in the days when you don’t have much time to train but you have a high level of energy that needs to be consumed.
Before you start, you may want to stretch and do some warm up exercises. The workout begins with a 2-minute warm up but you can extend this period as much as you need to.
| Incline | Speed in mph | Time in seconds | Distance in miles |
| 0 | 2 | 60 | 0.075 |
| 0 | 2.5 | 60 | 0.075 |
| 0.5 | 3 | 90 | 0.075 |
| 1 | 3.5 | 90 | 0.0875 |
| 2 | 3.5 | 30 | 0.0291 |
| 3 | 4 | 30 | 0.0333 |
| 4 | 4 | 30 | 0.0333 |
| 4 | 5 | 30 | 0.0416 |
| 4 | 6 | 90 | 0.15 |
| 5 | 6 | 30 | 0.05 |
| 3 | 4 | 90 | 0.1 |
| 4 | 4 | 60 | 0.0666 |
| 4 | 5 | 30 | 0.0416 |
| 4 | 6 | 90 | 0.15 |
| 5 | 6 | 30 | 0.05 |
| 3 | 4 | 90 | 0.1 |
| 4 | 4 | 60 | 0.0666 |
| 2 | 4 | 60 | 0.0666 |
| 0 | 4 | 60 | 0.0666 |
| 0 | 2 | 120 | 0.0666 |
Try this workout and send us your thoughts. How did it worked for you? Was it too hard or too easy? Every comment is appreciated.
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